October 19, 2017
Woman holding a wooden crate of vegetables at the market
Recipe

Chicken and Roasted Root Vegetables

by Berkeley Wellness  |  

When you bake chicken on top of vegetables, it’s especially important to use skinless chicken, because the fat rendered from the skin would soak into the vegetables below. As with any other form of skinless chicken, it should be coated with something to keep it moist as it cooks. Here we use an herbed tomato paste mixture.

Serving suggestion: This dish needs only a green salad, crusty bread, and a simple fruit dessert to round out the meal.

Ingredients

  • ¼ cup tomato paste
  • ¾ teaspoon rosemary, minced
  • ¾ teaspoon salt
  • 1½ pounds skinless, boneless chicken thighs
  • ½ cup sun-dried tomatoes
  • 1 cup boiling water
  • 1¼ pounds red potatoes, cut into ½-inch chunks
  • 3 carrots, thinly sliced
  • 3 parsnips, thinly sliced
  • 4 garlic cloves, slivered
  • ¼ teaspoon pepper

Directions

1. Preheat the oven to 400°F.

2. In a small bowl, stir together the tomato paste, ½ teaspoon of the rosemary, and ¼ teaspoon of the salt. Rub the chicken with the tomato paste mixture. Set aside while you prepare the vegetables.

3. In small heatproof bowl, combine the sun-dried tomatoes and boiling water. Let sit until the tomatoes have softened, about 10 minutes. Drain, reserving the soaking liquid. Coarsely chop the tomatoes.

4. In a 9 x 13-inch baking pan, stir together the remaining ¼ teaspoon rosemary, remaining ½ teaspoon salt, potatoes, carrots, parsnips, garlic, and pepper. Stir in the sun-dried tomatoes and their soaking liquid. Cover with foil and bake for 15 minutes.

5. Uncover and place the chicken on top of the vegetables. Bake for 20 minutes, or until the vegetables are tender and the chicken is cooked

through.

Makes 6 servings.

Nutrition per serving: 430 calories, 7g total fat (2g saturated), 141mg cholesterol, 8g dietary fiber, 52g carbohydrate, 40g protein, 770mg sodium.

A good source of: beta carotene, fiber, magnesium, niacin, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, zinc.

Also see 10 Fantastic Chicken Dishes.